Is creatine the supplement du jour?
I’ve been seeing a lot of research on the benefits of creatine for women, particularly ages 35+ and beyond. These are the perimenopause and menopause years in which creatine offers numerous benefits and may help combat the risk of certain diseases and conditions in perimenopause and beyond.
Perimenopause—the transitional period of years leading up to menopause when hormones are fluctuating—can bring a wave of physiological changes that affect mood, weight, energy, muscle mass, cognitive function, and overall vitality. This is a time when we need to adjust our diet, lifestyle, and supplement protocols to support mid-life hormonal fluctuations and reduce disease risk. Bone and muscle loss, cardiovascular disease, and Alzheimer’s risk jumps up after menopause due to loss of protective estrogen.
Creatine is a naturally occurring compound in your muscles and brain. It’s made in the liver, kidneys, and pancreas, and it plays a key role in producing ATP (adenosine triphosphate), the energy currency of your cells. While your body makes some creatine and you get a small amount from foods like red meat and fish, supplementation can significantly boost your levels, especially if you’re older, plant-based, or under physical or mental stress.
Creatine is most often associated with gym bros and bodybuilders to boost muscle mass. But it is now being recognized as a powerful ally for women, especially during the perimenopausal years.
On average, you produce about one gram of creatine a day, and your body either uses it right away or stores it (mostly in muscle but also in the brain) to fuel quick bursts of energy for intense exercise or complex cognitive tasks.
But our internal (or endogenous) production of creatine tends to dwindle with age. And women generally start out with 70-80% lower creatine stores than men.
So, when you factor in the natural age-related decline of the compound, chances are that you (women) aren’t working with optimal levels.
I want to add that I’ve been taking creatine for months now. I am in my late 40s and have adjusted my supplements to be more supportive of perimenopause. I have most noticed a dramatic boost in cognition. Brain fog is one of the most common symptoms peri and menopause can bring to women, and creatine can really help here. I aim to lift weights a couple times weekly, as we know lifting can stave off loss of bone and muscle mass. Adding creatine can help preserve or even build muscle. And muscle is linked to longevity!
I always guinea pig myself on any supplements prior to recommending them, and creatine passes the test. I use this one at 5 grams a day (one scoop). It did take several weeks to really notice the benefits, and they may not be super dramatic, so stick with it!
Here’s why creatine deserves a place in your wellness routine if you’re navigating this phase of life.
Why Women Need Creatine
Supports Muscle Mass and Strength
Declining estrogen causes loss of muscle mass and strength. Sarcopenia (age-related muscle loss) becomes a real concern, and even regular physical activity might not be enough to maintain lean muscle. That’s why it’s so important to incorporate strength training into your routine. This can be lifting weights or bodyweight training like squats, push ups, sit ups. I do a combo of both.
Creatine enhances the body’s ability to regenerate ATP. It helps
- Increase lean muscle mass
- Improve strength and power output
- Enhance the effects of resistance training
For perimenopausal women, this means better preservation of muscle, which translates into improved metabolism, mobility, longevity and bone health.
Enhances Cognitive Function
Brain fog and mood swings are common complaints during perimenopause. Creatine has been shown to support brain energy metabolism and improve cognitive tasks, especially under stress or fatigue, two common issues during perimenopause. .
Studies suggest creatine may
- Improve working memory and reaction time (something I have really noticed)
- Reduce mental fatigue
- Support mood stability
- Protect against neurological conditions like Parkinson’s and Alzheimer’s (in early research)
Aside from improved cognitive function, I have noticed an improvement in mood taking creatine. Perimenopausal rage is real, y’all, and I was really struggling with mood and irritability. I would say I’ve noticed a 50% improvement in this department.
May Help Combat Depression and Fatigue
Women are at increased risk for mood disorders during perimenopause, and creatine has shown potential in supporting mood regulation by influencing brain energy and neurotransmitter balance.
Preliminary research suggests creatine supplementation may
- Augment antidepressant effects
- Improve energy levels
- Reduce symptoms of mild depression
This makes it a potential low-risk, high-reward supplement for those seeking natural mood support! For depression and/or anxiety, I would personally recommend combining creatine with a serotonin booster like this or a dopamine booster like this.
Supports Bone Health
While not a direct bone-builder like calcium or vitamin D, creatine has an indirect effect on bone health. By helping to maintain and build muscle mass, it supports the mechanical stress that keeps bones strong. Some research also suggests creatine might directly influence bone density when paired with resistance training. It’s so important to take steps to combat the bone loss that can occur during menopause.
Safe!
Creatine monohydrate—the most studied form and one of the most researched supplements—is safe, well-tolerated, and inexpensive. Most studies use a dosage of 3–5 grams per day. It can be mixed into water, smoothies, or protein shakes. I use this one daily in my morning electrolyte water (I use this electrolyte, highly recommend).
The key benefits for perimenopausal women include the following:
- No hormonal interference
- Minimal side effects
- Long-term safety profile
Creatine & Longevity
Research says creatine is associated with longevity.
Aging is associated with a gradual decline in muscle mass, cognitive function, and cellular energy production. Creatine directly supports all three, making it one of the few supplements with multi-system benefits that are relevant to healthy aging and longevity.
It supports longevity by preserving and building muscle mass (muscle linked to longevity), improving brain health, and preventing bone loss.
It also enhances cellular energy and mitochondrial function. One of the core theories of aging involves declining mitochondrial function. The mitochondria is your cells’ ability to produce energy efficiently. Creatine may act as a cellular “energy reserve,” helping your body buffer energy deficits during times of stress or high demand.
By supporting ATP availability, creatine may help reduce oxidative stress, improve cellular resilience, and delay signs of metabolic aging.
Creatine may also offer cardiometabolic benefits. Some research hints it may help with improving glucose tolerance, supporting cardiovascular performance, and reducing inflammation markers. These are all crucial for healthy aging and longevity!
How to Use Creatine
Dosage:
The standard dosage is 3–5 grams per day of creatine monohydrate, the most studied and widely recommended form. I use this one daily.
Timing:
Consistency is more important than timing. You can take it with water, a smoothie, or alongside meals.
Safety:
Creatine is one of the most well-researched supplements available. It’s safe for long-term use in healthy individuals, with few side effects. Just be sure to stay well-hydrated, and consult your healthcare provider if you have kidney issues or other medical conditions.
Conclusion
Cannot recommend creatine highly enough for women 30+. With its vast benefits including bone and muscle health, cognition improvements, mood enhancement, longevity, and more, you can’t go wrong. Plus, it’s incredibly safe and well researched.
Have you tried creatine? What have you noticed?
